Comparing Nutrients in 7 ounces Potato Skin VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Potato Skin	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	3.97% 115kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.2% 2.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	43.8% 31.8g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 23.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	13% 4.96g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	1333% 16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	404% 64.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	336% 4.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	305% 1220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	204% 183mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	110% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	315% 2.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	80.4% 6.43mg	290% 23.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	139% 3.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	174% 1218mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	180% 19.8mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Formulated bar, POWER BAR, chocolate per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Formulated bar, POWER BAR, chocolate:

• 7 oz of Formulated bar, POWER BAR, chocolate contain 383.8 times more Vitamin B1, 50.5 times more Vitamin B2, 31.6 times more Vitamin B3, 52.6 times more Vitamin B5, 9.2 times more Vitamin B6, 36.2 times more Vitamin B9, more Vitamin B12 and 8.1 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Raw Potato Skin as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Formulated bar, POWER BAR, chocolate:

• 7 ounces of Potato Skin have 8.5 times more Water than Formulated bar, POWER BAR, chocolate.
• While 7 oz of Formulated bar, POWER BAR, chocolate contain 16.8 times more Calcium, 3.4 times more Copper, 3.6 times more Iron, 10.8 times more Magnesium, 2.7 times more Manganese, 16.2 times more Phosphorus, 26 times more Selenium, 30.8 times more Sodium and 28.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Formulated bar, POWER BAR, chocolate contain similar levels of Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Formulated bar, POWER BAR, chocolate contain 6.3 times more Energy, 31.1 times more Fat, 50.8 times more Saturated Fat, 17.7 times more Omega 6, 5.6 times more Carbohydrate, 2.3 times more Fiber and 5.5 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 in seven ounces.